Most Effective Ab Exercise According to The Journal of Orthopaedic and Sports Physical Therapy

The combination swiss ball pike and roll-out.

 
"If someone was looking at one exercise and wanted to make sure he was getting the most abdominal work done in a way that makes him look better and function better," says trainer Nick Tumminello, "this is the exercise to do."

It is not a sit up or a crunch -- or even a variable of either. It's called a combination swiss ball pike and roll-out.

Here's the video, courtesy of Nick Tumminello:

• To start the pike/roll-out, simply hold yourself in a pushup position with your feet on a swiss ball. (To make the exercise easier, move the swiss ball towards your belly button) 

• With your body in a plank (straight) position, keep your legs straight and push your hips towards the ceiling while keeping your back flat. 

• Straighten your hips and come back to the start position.

• Push your body backwards on the ball until your arms are fully extended in front of you and your legs are fully extended behind you.

Why does this work so well? As the Journal of Orthopaedic and Sports Physical Therapy states:

"The roll-out and pike were the most effective exercises in activating upper and lower rectus abdominis, external and internal obliques, and latissimus dorsi muscles, while minimizing lumbar paraspinals and rectus femoris activity."

Translation: The exercise forces your abdominals to work the hardest while your lower back and hip flexors -- areas that can take over in other traditional ab exercises -- are almost completely left out. So, while a crunch works your abs but only with help from other areas, the roll-out pike isolates your abs much more effectively.

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Health and fitness extends to proper nutrition, adequate sleep and exercise. They are all vital components of a healthy lifestyle. Unfortunately though, we are in pretty sad shape when it comes to actually consuming the nutrients that our bodies really need. For information on more energy & better immunity check out EVPreventionFacts.com



SOURCES: 
EVPreventionFacts.com
Journal of Orthopaedic and Sports Physical Therapy
Nick Tumminello
http://www.thepostgame.com/blog/training-day/201105/single-best-ab-exercise-and-its-not-crunch